Close Grip Dumbbell Bench Press vs Standing Alternate Chest Fly
Maximizing Your Chest Workout Plan
Contents
- • Planfit Users' Choice about Close Grip Dumbbell Bench Press vs Standing Alternate Chest Fly : Which is Better?
- • How Close Grip Dumbbell Bench Press and Standing Alternate Chest Fly Differ
- • Related comparisons
- • Frequently Asked Questions
- • How to Close Grip Dumbbell Bench Press
- - Close Grip Dumbbell Bench Press muscles worked
- - Close Grip Dumbbell Bench Press form
- - Coach's Comment
- • How to Standing Alternate Chest Fly
Standing Alternate Chest Fly is the easier place to start — difficulty 3 of 5 vs 5. Compare Chest form cues and when to progress.
Customize Your Chest Workout: Explore the Benefits of Close Grip Dumbbell Bench Press and Standing Alternate Chest Fly for Better Comparison.
Planfit Users' Choice about Close Grip Dumbbell Bench Press vs Standing Alternate Chest Fly : Which is Better?
Based on randomly selected data from 1 million completed workouts, Planfit users log Close Grip Dumbbell Bench Press more often — 605 sessions compared to 473 for Standing Alternate Chest Fly.
Popularity is not the whole answer. Close Grip Dumbbell Bench Press and Standing Alternate Chest Fly differ in the muscles they load, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Close Grip Dumbbell Bench Press and Standing Alternate Chest Fly Differ
| What differs | Close Grip Dumbbell Bench Press | Standing Alternate Chest Fly |
|---|---|---|
| Muscles worked | chest, triceps, and front delts | |
| Equipment | a dumbbell | bodyweight only |
| Difficulty | 5 of 5 | 3 of 5 |
| Sessions logged by Planfit users | 605 sessions | 473 sessions |
How to Close Grip Dumbbell Bench Press
Close Grip Dumbbell Bench Press muscles worked: Chest
Form
- 1. Keep your elbows close to your torso and slowly lower the dumbbells towards your chest.
- 2. When the dumbbells are near your chest, pause for a moment and feel the tension in your chest and triceps.
- 3. Using the strength of your chest and triceps, push the dumbbells back up to return to the starting position.
- 4. Do not fully extend your elbows; keep them slightly bent to maintain tension.
Coach's Comment
- 1. Keep your hands in a fixed position to prevent the dumbbell from shaking.
- 2. Keep your wrists straight to avoid bending.
- 3. Fix your back and hips to the bench to prevent excessive lifting of the back.
If you want to know a detailed guide to Close Grip Dumbbell Bench Press, alternative exercises, and its benefits, check it out here. Check out the Close Grip Dumbbell Bench Press Guide page of our blog!
How to Standing Alternate Chest Fly
Standing Alternate Chest Fly muscles worked: Chest
Form
- 1. Stand and hold the dumbbells with your arms extended.
- 2. Perform chest flies alternately.
- 3. Repeat the exercise.
Coach's Comment
- Keep your arms straight.
If you want to know a detailed guide to Standing Alternate Chest Fly, alternative exercises, and its benefits, check it out here. Check out the Standing Alternate Chest Fly Guide page of our blog!
Frequently Asked Questions
Which is better for Chest, Close Grip Dumbbell Bench Press or Standing Alternate Chest Fly?
Neither is clearly ahead — Planfit users log both at a similar rate. They both train Chest, so the choice comes down to the equipment you have and the muscles you want to load.
Do Close Grip Dumbbell Bench Press and Standing Alternate Chest Fly work the same muscles?
Not quite. Close Grip Dumbbell Bench Press loads chest, triceps, and front delts, and Standing Alternate Chest Fly loads .
What equipment do Close Grip Dumbbell Bench Press and Standing Alternate Chest Fly need?
Close Grip Dumbbell Bench Press needs a dumbbell, and Standing Alternate Chest Fly needs bodyweight only.
Which is easier to start with?
Standing Alternate Chest Fly is the easier place to start. Move to Close Grip Dumbbell Bench Press once your form holds up.
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